13 Healthy Starbucks Drinks That Aren’t Total Sugar Bombs, According to Dietitians

Starbucks is known for creating the craziest coffee concoctions. Whether it's their over-the-top Frappuccinos—loaded with whipped cream and sweet add-ons—or their Macchiatos layered with steamed milk and syrups. But as tempting as these energizing treats can be, they're not exactly a healthy choice to start your day. Many of Starbucks's coffee drinks are loaded with more than a day's worth of calories, fat, and sugar.

“Calories are the biggest offenders for a beverage. You should be eating your calories, not drinking them,” says Keri Gans, RDN, a nutritionist in New York and author of The Small Change Diet. For instance, a grande pumpkin spice latte with whipped cream is a whopping 380 calories—that’s more of a meal, not a coffee, Gans says.

That doesn’t mean you have to give up your morning coffee run, though. There are plenty of healthy drinks you can order at Starbucks, so we asked nutritionists for their tips on what to avoid and how to navigate the menu, as well as their go-to drinks that don’t break the calorie bank.

The worst drinks at Starbucks

Frappuccinos

“My least favorite items are the blended Frappuccinos,” says Yasi Ansari, RD, a nutritionist and certified specialist in sports dietetics in Los Angeles and San Francisco. “They’re extremely high in sugar—upwards of 50 grams per serving—and rich in saturated fats coming from the whipped cream and whole milk.”

Some Frapps are definitely worse than others—“especially the cocoa cluster, triple mocha, caffe vanilla, java chip, vanilla bean, and white chocolate versions,” says Ginger Hultin, RD, a nutritionist and Arivale coach in Seattle. Seasonal Frapps, such as the Tie-Dye Frappuccino and the S'Mores Frappuccino, are also major culprits of sugar and fat. Order with caution: “Calories will climb even higher with larger portions and with added whipped cream,” Hultin says. So if you must indulge, consider splitting one with a friend or order a tall, which is Starbucks's smallest size. You can also opt for nonfat milk and ask for no whipped cream. Starbucks also offers non-dairy milks, such as almond and coconut milk, but they don't use the unsweetened varieties. Here's the nutrition info for popular Frappuccinos in a grande size drink with 2% milk:

Holiday drinks

Similarly, Starbucks’ holiday drinks like the PSL are closer to desserts than coffee. A grande PSL packs 380 calories, 8 grams of saturated fat, and 50 grams of sugar—that’s basically the same as eating a slice of pumpkin pie with whipped cream. Drinks like the maple pecan latte and salted caramel mocha are also major menu offenders, Hultin says.

Check out the nutrition facts below for some holiday drinks made with 2% milk and whipped cream.

Peppermint Mocha

Grande: 440 calories, 15 g fat, 63 g carbs, 13 g protein, 54 g sugar

Salted Caramel Mocha

Grande: 470 calories, 16 g fat, 68 g carbs, 13 g protein, 59 g sugar

Gingerbread Latte

Grande: 330 calories, 14 g fat, 40 g carbs, 12 g protein, 38 g sugar

Maple Pecan Latte

Grande: 340 calories, 10 g fat, 51 g carbs, 12 g protein, 45 g sugar

How to make your Starbucks order healthier

To keep your Starbucks order from turning into dessert, nutritionists recommend asking your barista for a few tweaks.

Watch your portion size

“Having a short (8 ounces), or tall (12 ounces) can save you hundreds of calories over a grande (16 ounces), or a venti (20 ounces),” Hultin says.

Ask for unsweetened

Opting for an unsweetened drink will significantly slash the sugar in your cup. “If a sweetener is wanted, then I’d ask for some cinnamon powder or for one pump of syrup. Choosing one pump versus the three to five pumps that are in most of these drinks will make a huge difference in curbing sugar and calories, making the beverage healthier,” says Ansari. Be sure you also avoid artificial sweeteners in your drink; they often cause gastrointestinal distress and may leaving you wanting more of the sweet stuff.

Lighten up

“Choose non-fat milk rather than 2 percent or whole milk to reduce saturated fat,” Hultin suggests. Ask your barista for a “light” or “skinny” version of your drink.

Skip the whipped cream

If you want to make your drink healthier, don’t even consider the dessert topping. “Skipping the whipped cream will save you calories from added sugar and saturated fat,” Hultin says.

Ditch the dairy

If you typically add sugar to your cappuccino, ask for a soy cappuccino instead. “Starbucks uses a soy milk that already has some sugar added to it,” says Ansari. You’ll still get the added sweetness and some protein to your beverage (which helps make the drink more satisfying). Almond and coconut milks are also other dairy-free options at Starbucks, but beware that they don't use unsweetened varieties if you're looking for a sugar-free, vegan-friendly drink.

Healthy Starbucks drinks to order

For the healthiest drinks you can order at Starbucks, stick to the basics: regular old coffee and tea. “Coffee, minus any added cream or sugar, is a no-calorie beverage full of antioxidants,” says Hultin. “Tea is another great example—all varieties of tea have potential health benefits including antioxidant capacity and hydration.”

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Cold Brew With Soy Milk

Smoother than regular iced coffee, a slow steeped cold brew doesn’t need much added flavor. If you want to make it a little creamier, go for a dash of soy milk. “Soy foods including soy milk have proven cardiovascular and bone health benefits, protein, and antioxidants,” says Hultin. A tall cold brew with soy is only 25 calories and 2 grams of sugar.

Americano

If hot coffee gets you out of bed in the morning, go for an americano. “These offer very minimal calories and you’ll still get the natural caffeine boost from your rich flavored coffee,” Hultin says. Made with espresso and water, americanos tend to be a little richer on their own without adding milk, but at only 15 calories for a grande (and no sugar), incorporating a splash of your favorite milk won’t derail your drink.

Green Tea

“Herbal teas like green tea help provide the body with antioxidants,” Ansari says. “I would order any of the hot or iced green teas without the added sugar.” An unsweetened green tea of any size is zero calories and zero sugar. Plus, it won’t make you feel as jittery if you don’t respond well to lots of caffeine.

Shaken Iced Passion Tango Tea

For a refreshing mid-day pick-me-up, order a flavor-packed iced tea. The passion tango blends hibiscus, lemongrass, and apple for a sweet and fruity tea that only contains 8 grams of sugar and 30 calories for a tall size. To make it even healthier, ask for an unsweetened version, Hultin says. “You’ll slash added sugar and calories and still get the bright flavor of tea, along with some antioxidants,” she says.

Skim Cappuccino

Cappuccinos are classic—and healthy—Starbucks orders. “Whichever way you enjoy your espresso beverage—either hot or iced—you can greatly reduce the calories and fat by choosing a lower fat milk,” says Hutlin. A tall cappuccino with skim milk has only 60 calories and 8 grams of sugar.

Iced Latte Macchiato

Rather than a super sugary Frappuccino, order an iced latte macchiato instead. Even with creamy whole milk, a tall contains only 120 calories, 8 grams of sugar, and 3.5 grams of saturated fat. If you want to save an extra 50 calories, swap the whole milk out for skim.

Almond Protein Blended Cold Brew

While it's higher in sugar, this blended cold brew falls more into the meal category. Made with plant-based protein, cold brew, almond milk, almond butter, and a banana date fruit sweetener, the 16-ounce drink (the equivalent of a grande) serves up 270 calories, 12 grams of protein, and 22 grams of sugar. “Keep this in the smoothie category, not as a coffee,” Gans says. “Have this with a piece of fruit for a breakfast on the go.”

Nitro Cold Brew With Cascara Cold Foam

If you love the rich, bold flavor of cold brew but crave the creaminess milk lends, the Nitro Cold Brew with Cascara Cold Foam is the perfect alternative to a Frappuccino. It offers a healthier way to enjoy a creamy, cold coffee beverage sans the crater-size servings of sugar and fat. The cold milk foam is infused with a hint of cascara syrup and coconut sugar for a touch of sweetness that doesn't go overboard. A tall drink will only put you at 60 calories and 12 grams sugar.

Flat White

Reminiscent of European coffee drinks—which tend to tastes stronger than American ones—this Starbucks order delivers the naturally chocolaty flavor of espresso with a healthy dose steamed milk. It'll give you a boost of energy without weighing you down—literally. Be sure to order a tall and sub in nonfat milk for whole.

Espresso Con Panna

When you've hit an afternoon slump and need a pick-me-up ASAP, order an Espresso Con Panna, which is a shot of espresso with a dollop of whipped cream. A solo shot will wake up your senses with an energizing hit of caffeine and some creamy sweetness to offset its bitterness.

Iced London Fog Tea Latte

Although this iced tea drink is on the higher end of the sugar spectrum, you can easily slash the sweetness by simply asking for no vanilla syrup. Made with a blend of black tea, citrusy bergamot essence, lavender flowers, and milk, this refreshing tea beverage reimagines the classic Earl Grey drink.

Shaken Iced Green Tea

For tea lovers who crave a lightly sweetened drink minus the milk, the Shaken Iced Green Tea is a good choice. It has a fruity blend of green tea, mint, lemongrass, and lemon verbena for a lemonade-inspired drink fit for adults.

Very Berry Hibiscus Starbucks Refresher

Another good option for non-coffee drinkers, this refreshing fruit juice has some green coffee extract for a boost of natural energy. It's lightly sweetened and makes for a cooling beverage on a hot summer day.

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Macaela MackenzieMacaela Mackenzie is a freelance journalist specializing in health, culture, and tech, and she regularly contributes to outlets like Prevention, Women’s Health, Shape, Allure, Men’s Health, the John Hopkins Health Review, and more.

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